On November 3, we’ll set our clocks back an hour, marking the end of daylight saving time. As the seasons change and the days grow shorter, many people experience a shift in their mental health. This condition, known as seasonal depression or seasonal affective disorder (SAD), is a type of depression that typically occurs at certain times of the year, most commonly during the winter months when there is less natural sunlight. While the symptoms of seasonal depression may vary from person to person, some common signs include:

Low energy: Feeling unusually fatigued or lethargic despite getting adequate rest.
Changes in appetite: Cravings for carbohydrate-rich foods, leading to weight gain.
Irritability: A shorter fuse than usual, feeling on edge or easily frustrated.
Disrupted sleep patterns: Difficulty falling asleep or staying asleep, or sleeping too much.
Lack of motivation: Struggling to engage in activities you usually enjoy or having trouble starting new tasks.
Persistent sadness: A general sense of melancholy or hopelessness that doesn’t seem to lift.

While these symptoms are typically not chronic and may last for only a few months, they can be challenging to cope with, affecting day-to-day life and overall well-being. The good news is that there are strategies to manage and alleviate the symptoms of seasonal depression. Here, Dr. Melissa Oleshansky, Ph.D., from RCBM, shares some practical tips to help improve mood during this challenging time.

Get Outside and Soak Up Natural Light

One of the most effective strategies to boost your mood is to expose yourself to natural light as early in the day as possible. Sunlight helps regulate your body’s internal clock, or circadian rhythm, which plays a crucial role in sleep and energy levels. Even if the weather is cold or cloudy, stepping outside for a few minutes can make a big difference. The light stimulates the brain’s production of serotonin, the hormone associated with happiness and well-being.

If you live in an area with limited sunlight during the winter months, consider investing in a light therapy box. Light therapy mimics natural sunlight and can be used for about 20 to 30 minutes each morning to help regulate mood. It’s a proven treatment for seasonal depression that may complement other strategies.

Cultivate Anticipation: Look Forward to Something

Having something to look forward to can be a powerful motivator, especially during difficult times. Whether it’s a small event like meeting a friend for coffee, an upcoming vacation, or even a relaxing evening watching your favorite show, taking a moment to focus on positive future events helps shift your mindset. Writing down one thing you are looking forward to each day can create a sense of purpose and excitement, even if your current mood feels low.

Psychologists refer to this as “positive anticipation,” and it can activate the brain’s reward centers, making you feel more motivated and hopeful. It’s an exercise in mindfulness and a reminder that there are moments of joy ahead, even during dark times.

Move Your Body, Lift Your Mood

Daily physical movement is essential for maintaining mental well-being. You don’t need to engage in rigorous exercise; even light physical activity, such as taking a walk, practicing yoga, or playing with a pet, can have mood-boosting effects. Movement increases blood flow, delivers more oxygen to the brain, and releases endorphins, the body’s natural “feel-good” chemicals.

If outdoor activities aren’t an option due to the weather, try indoor exercises like stretching, dancing, or even cleaning. The goal is to stay active and keep your body engaged. Studies show that people who exercise regularly are less likely to experience feelings of depression, even if it’s just for 10 to 20 minutes each day.

Focus on Nutrition: Fuel Your Body and Mind

What you eat plays a significant role in how you feel. A diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, can support mental health. Specifically, an anti-inflammatory diet can help reduce inflammation in the body, boost the immune system, and support a balanced gut microbiome. Since there is a strong connection between the gut and the brain, a healthy digestive system can lead to improvements in mood and energy levels.

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Omega-3 fatty acids, found in fish like salmon, flaxseeds, and walnuts, are particularly beneficial for brain health and can help alleviate depressive symptoms. Limiting processed foods, sugar, and excessive caffeine may also prevent energy crashes and irritability.

Create a Relaxing Bedtime Ritual

Good sleep hygiene is crucial for managing symptoms of seasonal depression. Establishing a bedtime ritual can help signal to your brain and body that it’s time to unwind. Whether it’s taking a warm bath, reading a book, or listening to calming music, these practices can promote relaxation and improve the quality of your sleep.

The warm water from a bath or shower can also help raise your core body temperature slightly, which will then drop after you exit the bath, signaling to your brain that it’s time to sleep. This small, soothing habit can make a significant difference in how rested you feel.

Stay Connected: Reach Out to Others

Human connection is essential for emotional well-being. During the colder months, when social isolation can increase, it’s important to make an effort to stay in touch with others. Whether it’s a phone call, a video chat, or a short coffee break with a friend, connecting with others can help combat feelings of loneliness and isolation.

If reaching out feels difficult, start small. Send a quick text to someone you care about or schedule a short catch-up over the phone. Even brief moments of connection can help boost self-esteem and remind you that you’re not alone in your struggles.

What if Symptoms Persist?

If you find that despite trying these strategies your symptoms of seasonal depression persist or worsen, it’s essential to seek professional help. Speaking with a licensed healthcare provider, such as a therapist or counselor, can provide additional support and guidance. In some cases, a multidisciplinary approach that includes medication, nutritional counseling, and therapy may be necessary to address the underlying causes of depression.

Remember, you don’t have to struggle through this alone. Seasonal depression is a treatable condition, and there are many paths to feeling better. Taking proactive steps toward self-care, connecting with others, and seeking professional help when needed can make a world of difference in how you feel.

To find a therapist, please visit the Psychology Today Therapy Directory.